L-Carnitine and Weight Loss

According to the National Institutes of Health [1], over 97 million adults in the United States are overweight. With such high percentages, it’s no wonder there are so many weight loss products and ingredients gaining popularity in the health industry.

Dieters have been particularly excited about L-carnitine. But what exactly is L-carnitine? Is it safe? And, most importantly, does it actually bring about weight loss?

What is L-Carnitine, and How Does it Cause Weight Loss?

L-carnitine is a compound consisting of the amino acids lysine and methionine. Both lysine and methionine are often used to improve athletic performance.

Though there isn’t a lot of empirical data, L-carnitine does possess weight loss abilities. This is because it plays a major role in the body’s fat breakdown process. Specifically, L-carnitine is essential for converting body fat back into usable energy by moving fatty acids out of cells’ cytoplasm and into their mitochondria.

Once they are in the mitochondria, the fatty acids are used as energy rather than stored on the body.

L-carnitine also boosts energy, which promotes weight loss by providing the stamina needed to push harder during workouts. Longer, more intense workouts burn more calories and reduce weight as a result.

What Risks are Associated with L-Carnitine?

Unfortunately, L-carnitine does cause some negative consequences, such as the following:

Bloating

Indigestion

Upset Stomach

Diarrhea

Additionally, users with slow thyroids should avoid L-carnitine. This is because research[2] suggests L-carnitine works by blocking the action of the thyroid hormone, which could be harmful for users who already have low thyroid levels.

How Do You Use L-Carnitine?

The most common forms of L-carnitine supplements are pills and powders. Both forms have advantages. For example, with L-carnitine pills, users always get an exact dosage. With powders, users may take in a slightly different amount with each dose. Powders, on the other hand, are advantageous because they can be blended into smoothies or juices.

Whether you choose pills or powders, you should start taking in 1 g of L-carnitine daily for weight loss benefits. Gradually increase your daily intake to 3 g/day as your body adjusts to the supplement’s effects.

For the best results, take an L-carnitine supplement 30-45 minutes before exercise.